This Chicken Soup recipe is soul warming and a great natural remedy during cold and flu season. It’s easy to make with simple and wholesome ingredients like chicken & vegetables. The perfect AIP, paleo & keto chicken soup recipe!
It’s time that I share my family’s chicken soup recipe, which I learned from my mom (aka. Mama J) – and she learned from my Nonna (a.k.a. Ma).
Back in my Little Jen days, Mama J would whip up a batch of her magic soup when I had Little Jen sniffles. She took good care of me – and still does even though I’m all grown up.
AND now Big Jen makes this magic soup for Mama J when she’s not feeling well. Ahhhhh, the circle of life.
So, if you’re craving a warm bowl of chicken soup or you’re looking for a great natural remedy during cold and flu season, I definitely recommend giving this recipe a try. It’s gluten, grain and dairy free.
P.S. I made a couple of modifications to the original recipe, which brings out extra flavour in the soup. Technically, you don’t have to sear the chicken and slightly cook the veggies before adding water, but the extra steps are well worth it 😉
This Chicken Soup recipe is soul warming and a great natural remedy during cold and flu season. It's easy to make with simple ingredients like chicken & vegetables. The perfect AIP, paleo & keto chicken soup recipe!
Heat oil in a large pot and sear chicken breasts, 2-minutes per side. Set breasts aside.
Add onions and garlic into pot, stir and sauté until fragrant.
Add carrots and celery and mix together with onions.
Add chicken breasts back into pot and fill pot with ~4L of filtered water.
Add salt and bring to a boil. Let boil for a couple of minutes then reduce to a simmer and cover.
Let cook for at least 1-hour. The longer you cook the more flavour you'll get.
Remove chicken from pot, place on a plate and shred.
If you want pureed chicken soup, add soup (minus the chicken) to a blender and blend until smooth. Add shredded chicken in after blending.
If you want a chunky chicken soup, leave as is and just add shredded chicken to the soup.
Notes
Feel free to skip the steps where you sear the chicken and slightly cook vegetables. These steps do help to create a more flavourful soup, but are not necessary.
These Hot & Saucy Thai Wings are finger licking good! They’re the perfect balance of hot, sweet and nutty, making them super addictive (in a healthy way)–and a wing recipe you’ll want to make time and time again.
If you’ve been following me for a while then you’ll know that my BF won me over in our early dating days with his famous “NOatmeal” recipe (I highly recommend giving this recipe a try if you haven’t already).
Well, just when I thought that dating this man couldn’t get any better, BAM–he puts on his butt accentuating track pants (again!) and makes me these mouth-watering wings.
These wings will warm your soul (and mouth!), so don’t wait too long before giving this recipe a try!
These Hot & Saucy Thai Wings are finger licking good! They are the perfect balance of hot, sweet and nutty, making them super addictive (in a healthy way)--and a wing recipe you'll want to make time and time again.
Preheat oven to 375F and line baking sheet with parchment paper.
Place wings on tray and cook for 20-minutes.
While wings are cooking add almond butter, Frank's Red Hot, avocado oil and coconut aminos to a small sauce pan and heat over medium. Mix until everything is smooth and combined (roughly 5-minutes). Add a touch of water if sauce is too thick.
Take wings out of the oven, flip and coat with sauce. Then place back in the oven for 10-minutes.
Repeat step 4 one more time.
Remove wings from the oven for the last time, flip and coat one more time.
You can now enjoy the taste of delicious pumpkin pie without all the work. It takes less than five minutes to prepare this plant-based & paleo Pumpkin Pie Chia Pudding! It makes for a great breakfast, snack or dessert during the autumn.
DID YOU KNOW? Chia seeds are high in several nutrients that are important for bone health, including calcium, phosphorus, magnesium and protein.
One ounce (28 grams) of chia seeds contains 18% of the RDI for calcium. Gram for gram, this is higher than most dairy products, making chia seeds a good source of calcium for people who don’t eat dairy.
However, it’s important to know that chia seeds also contain phytic acid, which reduces calcium absorption to some extent.
“What is phytic acid?” – you might be wondering. According to Stephan Guyenet:
“Phytic acid is a small molecule found in seeds like grains, beans, and nuts that binds (chelates) certain essential minerals—particularly calcium, iron, magnesium, and zinc—and reduces their absorption from food. What this means is that the nutritional value of these foods isn’t as high as you might expect if you looked them up in a nutritional database. Many traditionally-living cultures with grain-heavy diets used techniques such as soaking, grinding, and fermentation that reduce phytic acid levels and increase mineral availability.” (Learn more about phytic acid here).
Now get those chia seeds soaking so you can try this delicious autumn-inspired chia seed pudding.
What you need for Pumpkin Pie Chia Pudding:
Coconut milk
Chia seeds
Pumpkin puree
Maple syrup
Pumpkin pie spice
Vanilla extract
Craving more wholesome pumpkin recipes? You’re going to love these:
Pumpkin Pie Chia Pudding makes for a great breakfast, snack or dessert during the fall months. You can now enjoy the taste of delicious pumpkin pie without all the work. It takes less than five minutes to prepare this plant-based & paleo pumpkin pie chia pudding!
Whisk all ingredients in a bowl until well combined.
Store in a glass container or jar in the fridge. Let sit for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious this pudding becomes (I like to soak them overnight).
Garnish with chopped pecans and pumpkins seeds before serving.
Green Pumpkin Pie Smoothie is one of my favourite smoothie recipes during the Autumn. Not only is it nutrient-packed, but it’s also loaded with delicious fall flavours!
This smoothie will provide you with the right balance of macro-nutrients, including protein, making it a great meal replacement. It contains …
Smart, high-fiber carbohydrates (from greens & some fruit)
INGREDIENTS:
3 tbsp cinnamon
2 tsp ginger
2 tsp nutmeg
1 ½ tsp allspice
1 ½ tsp cloves
I recommend buying organic ground spices to make this blend. Mix spices together in a bowl and store in a small glass jar. Feel free to double or triple this recipe so you have plenty of pumpkin pie spice for the season.
Want more delicious & healthy smoothie recipes? You’re going to love these …
Green Pumpkin Pie Smoothie is one of my favourite smoothie recipes during the Autumn. Not only is it nutrient-packed, but it's also loaded with delicious fall flavours! This smoothie will provide you with the right balance of macro-nutrients, including protein, making it a great meal replacement.
“Spaghetti” with Ricotta & Cherry Tomatoes is fresh and flavourful! This simple whole food dish is easy to prepare and only requires 6 simple ingredients. It’s the perfect dish during the summer months when fresh basil and cherry tomatoes are abundant. Gluten & grain free + low-carb.
After my recent trip to Italy, I’ve been feeling even more inspired to create healthier gluten free versions of some great Italian spaghetti dishes. This time around, I decided to experiment with one of my favourite cheeses growing up, ricotta!
I don’t consume dairy on a regular basis, but when I come across fresh, high-quality cheeses (like the ricotta cheese from Quality Cheese in Woodbridge) it’s an absolute MUST have!
There are a few ricotta inspired recipes I’ve been itching to try, but I wanted to start with this one since you can still find fresh tomatoes and basil in stores.
So, if your body can digest dairy well and you’re looking for a flavourful whole food “spaghetti” dish to try, I definitely recommend this one. It’s low carb, gluten & grain free!
What you need for “Spaghetti” with Ricotta & Cherry Tomatoes:
"Spaghetti" with Ricotta & Cherry Tomatoes is fresh and flavourful! This simple whole food dish is easy to prepare and only requires 6 simple ingredients. It's the perfect dish during the summer months when fresh basil and cherry tomatoes are abundant.
Cut spaghetti squash lengthwise and remove seeds with spoon. Bake at 400F for 30-40 min (first 10 min bake with flesh down, then turn so skin is down for remaining time). Fork should pierce skin easily when squash is cooked. Use a fork to scrape out the strands of squash when done.
When spaghetti squash is almost done, heat olive oil in saucepan (medium heat) and add garlic, tomatoes and salt.
Cook for a few minutes until tomatoes soften and garlic begins to brown and then remove garlic cloves.
Add ricotta cheese and 1 cup of hot water to tomato sauce and stir. Let reduce for a few minutes.
Add spaghetti squash to saucepan. Toss and cook for 2 more minutes.
Remove from heat, toss in basil and serve.
Notes
Note on spaghetti squash: Cooking time varies depending on the size of the squash. Check regularly to avoid overcooking the squash. You want the noodles to be ‘al dente’.
Vegetable “rice” is a great low-carb, gut friendly and nutrient-dense substitute for grains like rice, quinoa and couscous. It’s extremely versatile and can be used as a base or side for so many dishes. AIP, keto, paleo & plant-based
Here are a few great ways to add vegetable “rice” to your menu …
1. Use it as a side to salmon, steak, chicken or another protein source.
4. Add “rice” and a can of wild salmon, sardines or tuna to a container, and take it with you to work for a healthy lunch.
5. Eat it on its own as a mid-day snack — vegetable “rice” tastes great cold too, so just grab the leftovers from the fridge and enjoy!
I like to make a batch of this “rice” ahead of time and add it to different meals throughout my week. It makes meal prep super easy – and adds tons of flavour and nutrients to my meals!
Vegetable "rice" is a great low-carb, gut friendly and nutrient-dense substitute for grains like rice, quinoa and couscous. It’s extremely versatile and can be used as a base or side for so many dishes. AIP, keto, paleo & plant-based
Chop vegetables into large chunks, place on baking sheet and coat with oil and salt.
Bake for 45-minutes.
Put cooked vegetables and vinegar/lemon juice in a food processor and process into a rice-like consistency. I recommend using the pulse function so you don't over-process. You may need to do this step in two batches.
My mission is to help women heal their gut, lose weight and feel great through simple and delicious smoothies, whole food nutrition & healthy lifestyle habits.
